how to build a balanced plate
I’ve spent the morning working on a few social media posts, and I felt a strong urge to share one with you. It’s one of the 1st topics I work on with my clients. Why?
It’s sound nutrition advice.
It’s a great tool for intuitive eating.
It can be implemented NOW.
What is it about? Building a balanced plate …
You don’t have to count calories. You don’t have to track your macros. Instead, I recommend you build a balanced plate.
One that has fiber-rich carbs and veggies, lean protein, healthy fats, and flavor. Do it at meals. Do it at snacks. Plate them both, and I guarantee your life will change.
You’ll have more energy.
You’ll feel more satiated.
Your health will improve, as will your relationship with food.
Take a look at the graphic below for a quick breakdown. Then take a look at the images below it. They’ll give you a good understanding of what the recommendation actually looks like.
If you want some guidance and support as you wean off diet culture and start listening to your body, I can help.
My meal plan program, Weeknight Dinners, is a streamlined plan that’ll help you get more confident in the kitchen and with plating balanced meals. All of the images in this newsletter are recipes from the program. They’re also really delicious.
If you’re looking for even more support, we can work together. I have an Everyday Wellness program for individuals and a Family Support plan for those with kids. As always, reply to this email if you have any questions. I’m here! 😊
How to Build a Balanced Plate
Start with a fiber-rich carb.
Carbs are your body’s preferred energy source –– there’s no need to avoid them. Try incorporating whole grains that are nutrient-dense and high in fiber. Some great options include farro, bulger, quinoa, brown rice, whole wheat bread, and whole wheat lavash. Sweet potatoes are a great choice as well.
Add a healthy protein.
You’ll undoubtedly get a decent amount of protein from whole grains, but you’ll also want to add a small amount of animal or plant-based protein to your plate! Some great options are beans, lentils, fish, chicken, and shrimp.
Add all the veggies you’d like.
Vegetables are a great way to add fiber, color, flavor, and texture to your plate. Try them roasted, raw, steamed, or satuéed. My favorites are dark leafy greens, onions, brussels sprouts, fennel, eggplant, and carrots.
Top it with healthy fats.
Like protein and carbs, fat provides your body with the energy it needs to properly function. In addition to providing energy, fats allow your body to absorb fat-soluble vitamins (A, D, E, and K), which are required to sustain life. Some great options include extra virgin olive oil, olives, nuts, seeds, and avocado. Fatty fish is also an excellent source of healthy fats.
Finish with flavor.
Fresh herbs are a great way to add variety, color, and flavor to your plates. Try mint, basil, parsley, cilantro, and chives. Thyme, sage, and rosemary are nice as well.
Join the Cooking Club
Get more recipes and resources — join my substack newsletter!
Paying subscribers receive:
Exclusive recipe drop every Saturday morning
Once monthly one-week meal plan
Nutrition education and resources
Weekly Five Things post
Access to all past recipes on the website
Unpaid subscribers receive a recipe drop once monthly and my weekly Five Things post.
This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.